Month: March 2013

Three rounds for time of:

30 Wall ball shots, 20 pound ball

75 pound Sumo deadlift high-pull, 30 reps

30 Box jump, 20″ box

75 pound Push press, 30 reps

Row 30 calories

30 Push-ups

Body weight Back squat, 10 reps

Every 30 sec for 3 minutes:

1 Power Clean & Push Jerk @ 65%

*Immediately perform 2 TTB after every rep.

-Then-

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95# pound Clean and jerk, 3 reps

3 Toes-to-bar

Clean and jerk, 6 reps

6 Toes-to-bar

Clean and jerk, 9 reps

9 Toes-to-bar

Clean and jerk, 12 reps

12 Toes-to-bar

Clean and jerk, 15 reps

15 Toes-to-bar

Clean and jerk, 18 reps

18 Toes-to-bar

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

5 Box Jumps 30″/24″

7 Burpees

9 Ball Slams 50/30#

-Then-

“Helen”

3 Rounds for time:

Run 400m

21 KB Swings 53/35#

12 Pull-Ups

– Then –

5 Rounds

10 Power Snatch (115/75)

50 Doubleunders

Using sets of 5, 4, 3, 2 work up to 80% of 1rm (rest about 1 min between each set)

Then do 3 sets of 3,2,1 reps at 80%. (3,2,1 is one set – rest between each rep set – approx 45sec, then rest between full sets 2-3 min)

“Fran”

21-15-9

Thrusters (95/65)

Pull-Ups

“Bear Complex”

1 Rep =

Power Clean

Front Squat

Push Press

Back Squat

Push Press

1) EMOM for 5 minutes:

2 1 & 1/4 Front Squats @ 50%

2) EMOM for 5 minutes:

2 Push Press @ 50%

3) 3 rounds of:

30 Double-Unders

2 Muscle-Ups or transitions

Rest 1:2

-Then-

CROSSFIT OPEN WORKOUT 13.3

12-minute AMRAP of:

150 Wall-Ball Shots, 20# / 14#

90 Double-Unders

30 Muscle-ups

30′ Broad Jumps

20 KB Hi-Pull (swinging) 70/53#

10 OH Walking Lunges 45/25#

then…

60′ Broad Jumps

40 KB Hi-Pulls

20 OHWL

etc…

For Reps:

TABATA Pistol on Right Leg

8 ROUNDS of 20 seconds on + 10 seconds recovery

Recover for 1 minute

TABATA Pistol on Left Leg

8 ROUNDS of 20 seconds on + 10 seconds recovery

-Then-

“Lynne”

Five rounds for max reps of:

Body weight bench press

Pull-ups